16-06-2023

FITNESS

core strength
3 sets of
10 strict t2b/knees to elbows
20 slow mountain climbers on the rings
20 v-sit upa
45” weighted plank

rest 1′

WOD
Emom 20′
1. burpee shuttle run
2. row/ski
3. pull ups/bar muscle up
4. rest

goal
1= 10 burpee shuttle run
2= 17 cal/14cal
3= 8 bar muscle up/15 pull ups

BURNOUT

4 sets:

AMRAP 5′

-20/16 calories row
-16/12 calories ski/bike
-60 du/120 su

*remaining time:max reps b.b.j.overs

(Rest 2′)

LEVEL 4

Strength
EMOM x 9min
1) 7 x Back Squats
2) 15 x DB Floor Press with Hip Extend
3) 45sec Weighted Hip Thrusts Hold Back On Bench

Workout
For Time
9-7-5
Pull Ups
15-12-9
Thrusters
21-15-9
Burpees